#MACRO DIET PLAN TO GAIN WEIGHT MANUAL#
#MACRO DIET PLAN TO GAIN WEIGHT FREE#

Once you know how many grams of each macronutrient you should consume every day, it’s critical to track your food intake to determine whether you meet your macros. Then, the ideal ratio of macronutrients is determined based on your current body weight and allowed calories.

#MACRO DIET PLAN TO GAIN WEIGHT MANUAL#

Online or manual calculations are used to determine the appropriate number of calories needed to meet your weight goal. All remaining calories are allotted for carbs.įor weight loss, the main idea is to reduce calories and increase protein to preserve lean muscle mass while losing body fat.Īfter doing all the calculations, the final IIFYM plan should tell you how many calories and how many grams of protein, fat and carbohydrates to consume each day. Fat intake should be between 0.25–0.4 grams per pound of body weight.

Determine your macros: Protein intake should be between 0.7–1.0 grams per pound of body weight.

If weight gain is the goal, increase calories by 5–15%.

Adjust based on weight goals: If you want to lose weight, reduce your calorie intake by 15–25%.

This is known as your total daily energy expenditure or TDEE.

Adjust for activity level: The BMR is multiplied by an activity factor to increase calories based on your activity level.

This is known as your basal metabolic rate or BMR.

Calculate your basal metabolic rate: Standardized equations are used to determine how much energy your body uses at rest, based on age, sex, height and weight.

#MACRO DIET PLAN TO GAIN WEIGHT FREE#

Most people use the free macro calculator on the IIFYM website, but you can also calculate them manually. The first step in getting started on the IIFYM diet is to calculate your macros.

Food choices are tracked and adjusted as needed in order to stay within these macros. The IIFYM diet involves calculating the amount of protein, fat and carbs to be eaten each day in order to meet your weight goals. IIFYM is typically used for people who want to lose weight but can be modified for those who want to gain weight as well. Since all foods are allowed, many people consider this diet a welcome change from strict calorie counting or eliminating entire food groups. Food intake is tracked and adjusted as needed. Meeting your macros: Once you know your macros, you just need to stay within them each day.Calculating your macros: Calculations are used to determine how many grams of protein, carbs and fat you need each day in order to meet your weight goals.Carbohydrates, which have 4 calories per gram.Īlcohol is the fourth macronutrient, containing 7 calories per gram, but it’s not included in the IIFYM diet.įollowing the IIFYM diet is pretty simple, and only requires a few steps:.Protein, which has 4 calories per gram.Three types of macronutrients are tracked in IIFYM: Macronutrients, or macros, are the four types of food molecules the body can break down for energy. IIFYM is a new spin on dieting that focuses on macronutrients rather than calories. The IIFYM diet was originally designed by fitness enthusiast Anthony Collova after he became frustrated with traditional dieting recommendations.

Macro diet plan to gain weight